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F O O 



Fuel For the Human Engine 


WHAT TO BUY 
HOW TO COOK IT 
HOW TO EAT IT 


The simple story of feeding the family , based on 
the Diet Squad Experiment in cooperation with the 
New York City Police Department. 


ISSUED BY THE 

LIFE EXTENSION INSTITUTE 

25 WEST 45th STREET, NEW YORK CITY 


PRICE TEN CENTS 


Copyrighted 1917 

by 

Life Extension Institute, Inc. 









APR 26 \'Jl 



TX 355 

.fs 


> 

FOOD 



FUEL FOR THE HUMAN ENGINE 



Eugene Lyman Fisk, M.D. 


Medical Director, Life Extension Institute 


SECTION ONE 

The body needs fuel, just as an engine needs fuel. 

An engine must have the right kind and the right amount of fuel, 
or it cannot work well. And the human body also must have the righ- 
kind and amount of food or it cannot work well. 

The human body is doing some work all the time, even in sle 
in sickness, and when resting. Heart, muscles and lungs are always 
“on the job.” 

An engine has to be built and repaired, to be stoked, to be oiled 
and regulated. It is the same with the human body: We need 

FUEL FOOD 

BUILDING or REPAIR FOOD 
REGULATING FOOD 

FEEDING THE HUMAN FURNACE 

Suppose we have all these kinds of food in the pantry and the 
coal to cook them. Are we safe? 

By no means. 

We may not serve these foods in the right proportion; for example: 
Too much or too little fuel food, too little regulating food, or too much 
building or repair food. Perhaps the food may be eaten in the wrong 
way or under unfavorable conditions. 

Let us suppose that we have the right kind of food, properly cooked. 
How are we to get it into the human furnace so that we shall get the 
full value of it without clinkers or without undue waste or injury to the 
engine and the machinery? 

You may say “Just swallow it.” Many do this and suffer injury. 
They put food into the stomach as you would pack a trunk, or fill a 
pail. Many foods (bread, cereals, cake, potatoes, and the like) are 
partly digested in the mouth, and all foods are prepared in the mouth 
for reception into the stomach. Many foods (meat, fish, eggs, chicken, 
parts of cereals, bread and other foods) are partly digested in the stomach 
and prepared for further digestion in the bowels. From the bowels the 
various classes of foods ire conveyed where they are needed for work 


3 


(fuel), lor building or repair, and for regulating the blood and organs. 
Mouth, stomach and bowels must do team work if your body is to be 
properly nourished. 

THEREFORE: You must chew your food thoroughly until it 
naturally slides down the gullet. Don't count your chews or think 
of your chews, but “TASTE” your food thoroughly. You will be 
surprised at the extra flavor and enjoyment and you will not eat so 

much. Eating keeps you alive. It is worth doing well. 

Be cheerful. Do not worry about your food, or anything else. 
Bring no grouch to the dinner table. Eat regularly, even though not 
hungry. If not hungry, eat little. As the hour for meals approaches, 
the thought of food makes the juice in the mouth flow. Your mouth 
waters. As you chew your food, and taste it thoroughly, the juice of 
the stomach flows a n r] good digestion is assured. Your stomach stops 
working when you are angry, worried or unduly excited. A little rest 
before and after meals is good. 

Let meal time be a time of good cheer. It is no time to discuss 
troubles. 

Don’t unload all the worries of the day at the dinner table. Talk 
them over when the body and mind are rested and digestion has well 
started, and-you will find your way out of trouble much more easih r . 

The story of diet and good feeding is very simple. Approach it 
as you would any other simple story. Do not think that because it 
concerns the body it is necessarily mysterious, a complex scientific mat¬ 
ter that only experts can understand. Read the story of the diet squad 
and feed the family in an understandings way instead of by a hit-or-miss 
method that a farmer would scorn to use in feeding hogs or horses. 

o O 


FUEL FOODS 

A worker at a desk or at a machine where he does no hard labor 
requires only about half the fuel that is necessary for a very hardwork¬ 
ing man, a woodsawyer for example. A farmer needs about one-third 
more fuel than the average desk worker. The average woman taking little 
exercise needs about one-third less fuel than an average man who has 
more muscular tissue and is more active. Children need a lot of fuel 
as they burn it quickly. A girl 14 to 17 years of age will need as 
much or more than a full-grown woman and a boy of the same age 
more than a full-grown business man. So people vary in their fuel 
needs just as different types of automobiles vary in the amount of gaso¬ 
line they need. 

The following list shows the main fuel foods. These are the great 
foundation foods of the diet, the foods that supply energy for muscular 
work. Mental work requires so little extra fuel that it is not necessary 
to consider it specially. ©Cl.A460482 

4 


I here are three main groups of fuel foods: 


Here they are in 

order of cost per calory, i. e., those giving most 

energy for the money 

heading the list. 


STARCHY FOODS 

SUGARS 

FATS 

Cornmeal 

Sugar 

Drippings 

Hominy 

Corn syrup 

Lard 

Broken rice 

Dates 

Salt pork 

Oatmeal 

Candy 

Oleomargarine 

Flour 

Molasses 

Nutmargarine 

Rice 

Most fruits 

Peanut butter 

Macaroni 


Milk 

Spaghetti 


Bacon 

Cornstarch 


jy R utter 

Dried lima beans 


r Cream 

Split peas, yellow 



Dried navy beans 



Bread 



Potatoes 



Bananas 



About 85% of the fuel (calories, 

see Section 2) should come 

from this group, using starchy foods in 

largest amounts, fats next and 


sugars least. 

Fats, starchy foods and sugars are almost pure fuel, like coal, while 
cereal foods also contain some building and regulating material. 


BUILDING AND REPAIR FOODS 

The body is continually rebuilding worn parts, and needs several 
kinds of food for this purpose. In general, building foods fall'into two 
classes, called “Proteins” and “Mineral Salts.” 


PROTEIN FOOD OR “BODY BRICKS” 

Proteins may be compared to building bricks and are represented 
in the diet by lean meat of all sorts (including fish, shell food and 
fowl), milk, cheese, eggs, dried peas and beans, lentils and nuts. 

There is also a fair amount of protein in cereals and bread (about 
10%), which are both building and fuel foods. Eggs and flesh foods 
need to be limited in quantity because too much of them may make 
trouble for the human machine, leaving in the body, when burned (di¬ 
gested) wastes that mav be likened to “clinkers” in the furnace. 

Most foods contain some protein, but those here mentioned are 
richest in protein, and hence are termed building or repair foods. 

5 


Protein foods for building and repair in order of their cost, those 
giving most building and repair value for the money heading the list. 


Beans (dried white) 

Dried Peas 

Oatmeal 

Cornmeal 

Beans, dried lima 

Bread 

Bread, whole wheat 
Bread, Graham 
Salt cod 

Milk, skimmed (6c. a quart) 
Cheese (American) 


Macaroni 
Mutton, Leg 
Beef, Lean rump 
Milk (9c. a quart) 
Beef, Lean round 
Lamb, Leg 
Eggs (24c. a dozen) 
Halibut 

Porter House steak 
Eggs (36c. a dozen) 
Almonds, shelled 


Peanuts 

The very high protein or repair foods (meat, fish, eggs, and fowl) 
should be eaten once a day. The rest of the repair material needed 
will be found in sufficient quantity in the balance of the diet. Muscular 
labor, which increases the need for fuel (calories) does not materially 
increase the need for bricks, or proteins. It is a mistake to think that 
eating meat gives special strength for work. Starchy foods, fat and 
sugar, are the great sources of working force. To burn meat for fuel 
is like burning mahogany or rosewood for kindling wood, or burning 
wood that is full of bolts and nails, or covered with mortar. 


MINERAL SALTS 

The second kind of building material includes a variety of minerals 
which help to make bones, blood and other body parts. They are 
found chiefly in milk, cereal foods (when made from whole grains), fruits 
and vegetables. Of these minerals, lime, iron and phosphorus are espe¬ 
cially needed to keep the body in healthy condition. In a diet that 
daily includes milk, green vegetables, fruit, and cereals made from whole 
grains (oatmeal, flaked wheat, wheatena, etc.) there is little danger of min¬ 
eral starvation. Where the diet is very limited, with white flour, fats and 
sugar forming the chief foods, there is such danger. A pint of milk a 
day is the best insurance against lime and phosphorus lack. Cereals, 
fruits and green vegetables will furnish iron, and may be supplemented 
by eggs (especially yolks) and meat for this purpose. 

REGULATING FOODS 

1. Mineral salts. These serve two purposes in the body. They 
are building foods, as stated above, and also help to keep the body 
machinery running properly. 

2. Water. Water is one of the most important of regulating foods. 
Most people drink too little. A glass in the morning on arising, one 
before each meal, and another on going to bed, or, a glass at each meal, 
and one between meals, are good rules. Water at meals is beneficial 
except for persons who are too fat. They should avoid much water at 
meals and drink a lot between meals. 


6 


3. Ballast or bulk. A diet which contains no vegetable fibre is 
insufficient except for babies. This fibre is found in graham or whole 
wheat bread, leaves and skins of plants and skins of fruit. Examples 
are: Vegetables—Lettuce, parsnips, carrots, turnips, celery, oyster 
plant, cabbage, Brussels sprouts, tomatoes, salsify, Spanish onions, 
spinach. Fruit—Apples (baked or raw), pears, currants, raspberries, 
cranberries, prunes, dates, figs. (Fruit three times daily, but especially 
before bedtime). This ballast or bulk counteracts constipation and 
gives adequate work to teeth, jaws, stomach and bowels. These organs 
will degenerate if allowed to “loaf.” 

4. Hard foods. The bulky foods just mentioned assist in induc¬ 
ing proper chewing of foods, but proper chewing and vigorous use of 
the teeth and jaws is further secured by including in the diet hard 
foods such as crusts, hard crackers, toast, zwieback, fibrous vegetables 
and fruits, like celery and nuts. Chewing hard foods means more 
health and less dentist’s bills. 

5. Accessories or Vitamines. There are minute substances (vitamines) 
present in very small quantities in a number of foods and apparently ab¬ 
solutely necessary to health, but not found in all kinds of food material. 
This is one more reason for variety in the diet. Milk, eggs, whole 
wheat, corn, oatmeal, potatoes and oranges are some of the foods known 
to contain them. . The skins or hulls of cereals are also good for this 
reason, and fresh meat, fresh peas and beans. Cooking reduces the 
amount of vitamines in most foods. Hence, as a matter of safety, 
orange juice should be given to children when pasteurized milk is the 
chief food. Adults would do well to eat some raw food and fresh fruit 
daily. 


SUMMARY 

Is it necessary to know how many calories you are getting each 
day, or how many ounces of protein? 

Bv no means. 

The following rules will make it possible for you to feed yourself 
and your family without weighing your food or counting your calories. 

Weigh yourself twice a month. If you are above the average weight 
you need less fuel. If you are very light in weight and losing weight, 
you need more fuel. 

Try to have some bulky food, some raw food, some whole cereal, 
some fruit and some milk in your diet each day. 

Eat high protein foods (meat, fish, fowl, eggs) only once a day 
in moderate amount. Have one or two meatless day a week. 

ADVICE FOR SPECIAL TYPES OF PEOPLE 

You who are overweight remember that you are carrying a burden 
that may break down your health. You should eat less of fats, starchy 
foods, and sugars, and you should avoid alcoholic drinks. Eat more 

7 


fruit and vegetables, especially cabbage, lettuce, celery, spinach, string 
beans, cucumbers, carrots, tomatoes, turnips and sea kale. Exercise 
daily. 

You who are pale and thin, and losing weight, eat freely of all the 
foods in the menus and watch your weight and your color. Do deep 
breathing and setting-up exercises. Try to get more fresh fruit, vegeta¬ 
bles and egg yolks if possible. 

You who are constipated—Eat freely of whole cereals, bran, lemon 
juice, and orange juice, cabbage, and other bulky vegetables. Strictly 
avoid mineral water, pills, laxatives. Use mineral oil if necessary, one 
or two ounces at night. Exercise, use water between meals freely, 
and have regular times for bowel movement. If such natural methods 
are not sufficient, consult a doctor. 

You who work at desks—Eat lightly of the starches, fats and sugars, 
and try to get plenty of fruit, green vegetables and milk. 

You who are doing heavy work—Eat freely. Watch your weight. 
Eat enough to keep your weight at the average for age 30. Do not 
put on great layers of flesh. Fat is not good for a prize fighter; it is 
not good for you. All men should be “in training” all the time; al¬ 
ways “fit"; good muscles; no pads of useless, burdensome fat. Cut 
down on the bread and butter, sugar, puddings, and cereals if you find 
yourself climbing up the scale. Potatoes do not matter. They are 80% 
water but valuable food and you are not likely to eat enough of them 
to count heavily. 

You who are moderately active, not at hard labor but still moving 
about and not at a desk or machine all the time, eat moderately and 
include some fresh fruit and green vegetables in your diet. 

You who think this is all nonsense—go to the census records, and 
you will find that one-half the people died before 60' years of age, many 
of them because they did not know how to feed their bodies. 

HOW TO USE THE MENUS 

The menus herein given are not suitable as they stand for all classes 
of people. 

They form a wholesome diet for the average active individual. 
For sedentary people they should be modified and taken in small quan¬ 
tities. This can be done either by spending less or decreasing the 
amount of fuel food used and including more fruit and green vegetables. 

More eggs and milk are needed for children, and if possible, more 
fruit and green vegetables, but for them the fuel food must be kept high. 
The special menus for children are given for one week, as an example. 

Tea and cofifee were included as concessions to former habits of those 
who volunteered to take the diet experiment, but are not advised as regu¬ 
lar indulgences. 


8 


MENUS SERVED TO THE “ROOKIE” DIET SQUAD 

TUESDAY, Jan. 9 

Breakfast—Oatmeal with milk, buttered toast, coffee. 

Luncheon—Baked macaroni and cheese, corn bread, tea. 

Dinner—Meat loaf with French fried potatoes, graham bread, date 
pudding with sauce, tea. 

WEDNESDAY, Jan 10 

Breakfast—Hominy, bananas, milk, rolls and coffee. 

Luncheon—Baked beans, salt pork, brown bread and tea. 

Dinner—Goulash, vegetables, steamed rice, hot biscuit, apple pie and 
tea. 

THURSDAY, Jan. 11 

Breakfast—Oatmeal and milk, two slices of toast with butter, coffee, 
milk. 

Luncheon—Split pea soup with croutons, raisin bread with butter, tea. 

Dinner—Roast beef heart stuffed with carrots and onions, whole 
wheat bread, butter, cornstarch pudding, tea. 

FRIDAY, Jan. 12 

Breakfast—Fried mush, syrup, rolls, butter, coffee, milk. 

Luncheon—Savory rice, currant rolls, butter, tea, milk. 

Dinner—Baked haddock, stuffed, scalloped potatoes, graham bread, 
fruit pudding with clear sauce, tea, milk. 

SATURDAY, Jan. 13 

Breakfast—Hominy, milk, toast and butter, coffee. 

Luncheon—Baked bean soup, French toast, butter and tea. 

Dinner—Kidney stew, baked potatoes, whole wheat bread, stewed 
prunes, molasses cookies, butter, tea. 

SUNDAY, Jan. 14 

Breakfast—Oatmeal and milk, pancakes and syrup, coffee. 

Dinner—Roast pork with apple sauce, wheat bread and peanut but¬ 
ter, hominy, apricot-tapioca pudding, tea. 

Supper—Corn chowder, graham bread with peanut butter, tea. 

MONDAY, Jan. 15 

Breakfast—Oatmeal and milk, rolls and butter, coffee. 

Luncheon—Meat soup with barley, currant bread and butter, tea. 

Dinner—Beef stew with dumplings, mashed turnips, baked rice pud¬ 
ding with raisins, tea. 

TUESDAY, Jan. 16 

Breakfast_Hominy and milk, graham toast and nut butter, coffee. 

Luncheon_Scalloped onions and peanuts, hot buns and nut butter, 

oatmeal cookies, tea. 

Dinner_Mock chicken with tomato sauce, carrots, whole wheat 

bread and nut butter, chocolate blanc mange, tea. 


9 


WEDNESDAY, Jan. 17 

Breakfast—Oatmeal with milk, graham muffins and butter, coffee. 

Luncheon—Stewed lima beans, oat bread with butter, tea. 

Dinner—Creamed codfish, baked potato, whole wheat bread with but¬ 
ter, Norwegian prune pudding, tea. 

THURSDAY, Jan. 18 

Breakfast—Fried hominy and syrup, rolls and butter, coffee. 

Luncheon—Spaghetti and cheese, pickled beets, cinnamon rolls with 
butter, tea. 

Dinner—Corned beef and cabbage, carrots, graham bread and butter, 
mock cherry pie, tea. 

FRIDAY, Jan. Iff 

Breakfast—Oatmeal with milk, toast with butter, coffee. 

Luncheon—Salmon croquettes with peas, date bread and butter, tea. 

Dinner—Baked split peas, stuffed green peppers, whole wheat bread 
and butter, sliced oranges and bananas, tea. 

SATURDAY, Jan. 20 

Breakfast—Hominy and milk, toast with nut butter, coffee. 

Luncheon—Welsh rarebit on toast, scalloped tomatoes, hot biscuit 
with nut butter, tea. 

Dinner—Corned beef hash with vegetables, graham bread and nut 
butter, brown betty with hard sauce, tea. 

SUNDAY, Jan. 21 

Breakfast—Oatmeal and milk, corn griddle cakes, syrup and butter, 
coffee. 

Dinner—Rolled steak, graham bread and butter, mashed sweet pota¬ 
toes, chocolate ice cream, cheese, tea. 

Supper—Creamed oysters on toast, Parker House rolls, stewed 
peaches and raisins, butter, cheese, tea. 

MONDAY, Jan. 22 

Breakfast—Hominy and milk, graham toast and butter, coffee. 

Luncheon—Scalloped rice and tomatoes, corn muffins and butter, ap¬ 
ple dumplings and hard sauce, tea. 

Dinner—Hamburger steak, Lyonnaise potatoes, whole wheat bread, 
cottage pudding with clear sauce, tea. 

TUESDAY, Jan. 23 

Breakfast—Oatmeal and milk, crullers, rolls and butter, coffee. 

Luncheon—Potato soup with carrots, rye bread and butter, stewed 
prunes and ginger snaps, tea. 

Dinner—Parsnips, baked with sausage, samp, whole wheat bread with 
butter, bread pudding, fruit sauce, tea. 

WEDNESDAY, Jan. 24 

Breakfast—Hominy with milk, toast with butter, coffee. 

Luncheon—Baked lima beans, Boston brown bread and butter, sliced 
oranges and bananas with shredded cocoanut, tea. 

Dinner—Liver and bacon, creamed potatoes, whole wheat bread and 
butter, coffee jelly, tea. 


10 


THURSDAY, Jan. 25 

Breakfast Oatmeal and milk, buttered toast, coffee. 

Luncheon Macaroni croquettes with tomato sauce, graham bread 
and butter, cornstarch pudding with raisin sauce, tea. 

Dinner Beef pot roast, carrots and onions, whole wheat bread and 
butter, caramel tapioca, tea. 

FRIDAY, Jan. 26 

Breakfast—Hominy and milk, buttered toast, coffee. 

Luncheon Baked rice and cheese, raisin bread, apple sauce, tea. 

Dinner Scalloped salmon, German fried potatoes, graham bread and 
butter, prune pie, tea. 

SATURDAY, Jan. 27 

Breakfast—Oatmeal and milk, rolls and butter, coffee. 

Luncheon Fried mush and syrup, white bread and butter, stewed 
apricots, tea. 

Dinner Baked beans with salt pork, whole wheat bread and butter, 
molasses cake, tea. 

SUNDAY, Jan. 28 

Breakfast—Oatmeal and milk, griddle cakes with butter and syrup, 
coffee. 

Dinner—Veal loaf and baked barley, graham bread and butter, 
pickled beets, lemon milk sherbet and vanilla wafers, tea. 

Supper—Kidney bean stew, whole wheat bread and butter, apple 
sauce, cake and cheese, tea. 

MONDAY, Jan. 29 

Breakfast—Hominy and milk, toast and butter, coffee. 

Luncheon—Split pea soup, toasted crackers, whole wheat bread and 
butter, baked bananas, salted peanuts, tea. 

Dinner—Codfish cakes with tomato sauce, graham bread and butter, 
fruit shortcake, tea. 


MODIFICATION OF DIET SQUAD MENUS FOR A FAMILY 

INCLUDING YOUNG CHILDREN 

TUESDAY, Jan. 9 

Breakfast—Oatmeal with milk, buttered toast, milk for children to 
drink, coffee for adults only, prune juice for children under 2. 

Luncheon—Baked macaroni and cheese (chopped fine for children 
under 3 and preferably without cheese), corn bread baked in a thin 
sheet (stale whole wheat bread for children under 5), milk or cocoa 
(made with milk) for children to drink, tea for adults only. 

Dinner—Meat loaf (not for children under 7), French fried pota¬ 
toes only for adults, baked potatoes for children (better to bake 
potatoes for all), cereal with milk for children under 7, whole wheat 
bread, date pudding (not for children under 10), bread pudding 
with raisins for children (may be served to all instead of date 
pudding), milk for children to drink, stewed prunes for children 
(the 2 -year olds should be in bed before the family dinner). 

11 


WEDNESDAY, Jan. 10 

Breakfast—Hominy with milk, very ripe bananas (mashed for chil¬ 
dren under 5), twice-baked rolls (toast for children under 5), prune 
juice for children under 2, milk for children to drink, coffee for 
adults only. 

Luncheon—Baked beans, salt pork, brown bread, for adults and older 
children, bean soup and whole wheat bread for those under 7, milk 
or cocoa (made with milk) for children, tea for adults only. 

Dinner—Goulash (only a little of the gravy for children under 7), 
vegetables (served liberally to children), steamed rice for all, hot 
biscuit only for adults, whole wheat bread for children, apple pie 
for adults, brown betty for children (may be served to all instead 
of pie), milk for children to use on rice and brown betty. Tea for 
adults only. 

THURSDAY, Jan. 11 

Breakfast—Oatmeal and milk, toast with butter, prune juice for chil¬ 
dren under 2, milk for children to drink, coffee for adults only. 

Luncheon—Split pea soup with croutons, raisin bread with • butter 
(plain whole wheat bread for children under 5), milk or cocoa made 
with milk for children to drink, tea for adults only. 

Dinner—Roast beef heart stuffed with carrots and onions (not for 
children under 7, except the vegetables, which should be served 
the children liberally, being put through a sieve for those under 3), 
whole wheat bread, butter, boiled rice with milk for children' under 
7, stewed dried apples for children (2-year-olds being in bed), corn¬ 
starch pudding for all, tea for adults only. 

FRIDAY, Jan. 12 

Breakfast—Fried mush with syrup for adults and children over 10, 
plain hot mush with milk for younger children, twice-baked rolls 
(toast for children under 5), butter, orange juice for children under 
2, milk for children to drink, coffee for adults only. 

Luncheon—Savory rice, currant rolls (toasted rolls from breakfast 
for children under 7), butter, cocoa for children to drink (made 
with milk), stewed raisins for children under 7, tea for adults only. 

Dinner—Baked haddock (not for children under 3), scalloped pota¬ 
toes, whole wheat bread, fruit pudding with clear sauce (for adults 
and children over 10), baked cornmeal pudding with raisins for 
younger children, milk for children to drink with bread and pud¬ 
ding, tea for adults only. 

SATURDAY, Jan. 13 

Breakfast—Hominy with milk, toast and butter, prune or orange juice 
for children under 2, milk for children to drink, coffee for adults 
only. 

Luncheon—Baked bean soup, for all, French toast for adults and 
children over 7, plain toast for younger children, butter, apple sauce 
for children, cocoa for children to drink (made with milk), tea for 
adults only. 

Dinner—Kidney stew (not for children under 7), baked potatoes for 
all, vegetables (carrots, turnips) cooked with kidney for children, 
whole wheat bread, butter, stewed prunes, molasses cookies, milk 
for children to drink, tea for adults only. 

12 


RAW MATERIALS IN ORDER OF COST PER LB. 


Vanilla . 2.4000 

Gelatine . 1.9200 

Nutmeg . 1.6000 

Sage . 1.0400 

Mustard .6800 

Ginger .5333 

Pepper .5200 

Cloves .4800 

Baking Powder .4200 

Cinnamon .4000 

Soda bicarbonate . 4000 

Chocolate .3800 

Tea .3500 

Eggs (9 per lb.).3370 

Yeast .3200 

Bananas .3200 

Cocoanut (shredded).3000 

Cheese, American, pale.2800 

Butter (Nuco) .2700 

Currants, dried .2500 

Oysters .2400 

Codfish, salt .2200 

Salmon, canned .2200 

Bacon, average .2130 

Coffee . 2000 

Pork, salt .2000 

Pork, fresh* average.1948 

Lamb .1875 

Dates .1860 

Codfish, fresh.1800 

Cream, 18.5%.1700 

Apricots, dried.1700 

Peanuts .1600 

Veal .1600 

Beef, average .1526 

Raisins .1516 

Apples, dried .1500 

Kidney Beans .1400 

Beef, corned .1400 

Peas, split .1400 

White Beans, dried.1300 

Macaroni, average .1300 

Prunes .1300 

Lima Beans, dried.1233 

Tomatoes, canned .1220 

Haddock . 1200 


Beef’ liver .1200 

Beef, heart .1200 

Peaches, dried .1200 

Pork Sausage .. .1200 

Crackers, soda .1100 

Cabbage .1050 

Peas, canned .1010 

Rye Bread .1000 

Cranberries .1000 

Spaghetti .1000 

Pork, kidney .1000 

Suet .1000 

Corn, canned .0960 

White Bread .0900 

Cornstarch .0900 

Tapioca .0900 

Graham Bread .0800 

Brown Sugar, average.0760 

Granulated Sugar, average.0750 

Molasses .0715 

Onions .0700 

Parsnips ..0643 

Rolls, white.0640 

Barley .0600 

Beets .0600 

Graham Flour .0600 

Rice, broken .».0600 

Boston Brown Bread.0500 

Carrots .0500 

White Flour .0500 

Hominy .0500 

Pork, larding .0500 

Rolled Oats .0500 

Potatoes, white .0500 

Samp .0500 

Cornmeal .....0400 

Milk .0400 

Vinegar .0400 

Oranges .0320 

Potatoes, sweet .0300 

Turnips .0311 

Salt .0200 

Rock Salt.0170 

Lemons, 12 doz. 

Gr. Peppers, 12 for 15c. 


\ 


13 



























































































CLASSIFICATION ACCORDING TO COST PER 100 CALORIES 


Cooked Recipe Cost 

Cabbage .0710 

Boiled Onions .0402 

Carrots and Onions.0330 

Carrots .0295 

Baked Stuffed Haddock.0261 

Beef Pot Roast.0228 

Stuffed Green Peppers.0212 

Turnips and Potatoes (mashed;. .0211 

Cr. Oysters .0180 

Beets, pickled .0179 

Kidney Stew.0168 

Hamburg Steak.0158 

White Sauce (for Salmon Croq.) .0153 

Veal Loaf .0150 

Rolled Steak with Dressing.0150 

Baked Potatoes .0148 

Beef Stew with Dumplings.0147 

Stuffed Beef Heart.0142 

Sliced Oranges and Bananas, with 

Cocoanut .0135 

Roast Pork .0127 

Creamed Potatoes .0119 

Sliced Orange and Banana.0117 

Lyonnaise Potatoes .0115 

Parsnips (baked with sausage).. .0113 

Apples (dried) for sauce.0112 

Prunes, stewed .0111 

Coffee Jelly .0111 

Chocolate Ice Cream.0111 

Potato Soup with Carrots.0109 

Raisin Sauce .... . .0107 

Liver and Bacon.0106 

Scalloped Salmon .0105 

Corn Chowder .0105 

Corned Beef Hash.0101 

Codfish Balls .0100 

Cr. Codfish .0099 

Chocolate Blanc Mange .0096 

Scalloped Onions and Peanuts. . .0094 

Stewed Peaches.0092 

Kidney Bean Stew.0091 

Scalloped Potatoes .0089 

Apple Sauce .0088 

Stewed Apricots .0087 

Bread Pudding.0087 

Clear Sauce (for Cottage Pud.). .0084 

Spaghetti and Cheese.0084 

Welsh Rarebit on Toast.0082 

Scalloped Tomatoes.0080 

Stewed Lima Beans..0077 

Lemon Milk Sherbet.0076 

Split Pea Soup.0076 

Sauce (for Short Cake).0075 

Baked Beans with Salt Pork.0074 

Mock Chicken .0069 

Cornstarch Pudding.0069 

Cottage Pudding.0068 

Rice Pudding with Raisins.0068 


Cooked Recipe Cost 

Apricot Tapioca .0067 

Baked Split Peas .0067 

Graham Muffins .0064 

Cinnamon Rolls (Yeast).0064 

Cornstarch Pudding .0063 

Brown Betty.0062 

Baked Lima Beans.0061 

Baked Rice and Cheese.0059 

Oatmeal Cookies .0058 

Molasses Cake .0057 

Apple Sauce Cake.0056 

German Fried Potatoes.0056 

Fruit Pudding .0055 

Clear Sauce (for Fruit Pud.).. . .0054 

Prune Pie .0054 

Apple Dumpling .0054 

Tapioca.0053 

Hard Sauce .0052 

Salmon Croquettes .0051 

Savory Rice .0051 

Vanilla Wafers .0049 

Currant Bread .0049 

Currant Rolls .0046 

Date Bread .0046 

Yellow Split Pea Soup.0045 

Mock Cherry Pie.0045 

Baking Powder Biscuits.0045 

Syrup for Corn Mush.0044 

Scalloped Rice and Tomatoes.0044 

Crullers .0041 

Oat Bread .0040 

Macaroni Croquettes.0039 

Raisin Bread .0039 

Baked Barley .0037 

Meat Soup with Barley.0037 

Pancakes .0037 

Baking Powder Short Cake.0036 

Corn Cakes .0035 

Corn Griddle Cakes.0034 

Parker House Rolls.0034 

Corn Muffins .0032 

Molasses Cookies .0032 

Samp .0031 

French Toast .0029 

Hominy (fried) .0028 

Ginger Snaps .0026 

Fried Cornmeal Mush.0024 


Note that the most expensive food 
served, that is, least energy for the 
money, was cabbage, 7c. per 100 calories. 
The cheapest, corn meal mush, %c. 
per 100 calories. 


14 
































































































RECIPES FOR MENUS SERVED TO DIET SQUAD 

(Unless otherwise indicated, recipes are for five people.) 

Apple Dumplings 

1 cup flour % to 34 cup water 

2 teaspoons baking powder 4 tablespoons fat 

34 teaspoon salt 5 apples 

„ the baking powder,. salt and flour, work in fat and make a soft dough with water. 

Koll and cut into five good sized biscuits. In each fold an apple, cored and pared, and sprinkled 
with sugar. Bake for about forty-five minutes, or until the apples are soft. Serve with hard 
sauce. 


Apple Sauce Cake 

1 cup sugar 

2 tablespoons butter 

1 cup apple sauce 

2 cups flour 
2/ s cup raisins 

Sift together the soda, spices, salt and flc 
dry ingredients and seeded raisins. Bake in a 


1 teaspoon soda 
34 teaspoon cinnamon 
Y teaspoon cloves 
34 teaspoon salt 
34 teaspoon nutmeg 

ir. Cream the butter, add sugar, apple sauce, 
moderate oven. 


Apricot Tapioca Pudding 

6 apricots 1 cup pearl tapioca 

cup sugar 34 teaspoon salt 

3 cups boiling water 

Cover the tapioca with cold water and soak for one hour. Drain off the cold water, add 
the boiling water and salt, and cook over water (in a double boiler if you have one) until the 
tapioca is transparent, and no hard center portion remains. This will require about 30 minutes. 
Place the apricots in a buttered baking dish. Add sugar to the tapioca, pour this over the 
apricots, add apricot juice, and bake in a moderate oven for about twenty minutes. Cool and 
serve. If dried apricots are to be used, they should be soaked over night, or several hours in 
cold water sufficient to cover them. Cook in the water in which they have soaked until they 
are tender. 


Baked Bananas 

5 bananas 2 tablespoons sugar 

134 tablespoon lemon juice 

Remove bananas from skins, sprinkle with lemon juice and sugar and bake in moderate 
oven about twenty minutes, until bananas are golden brown. 


Baked Barley 

34 cup barley 34 teaspoon salt 

3 cups boiling water Y cup left over gravy 

Soak barley over night. Drain. Cook in boiling salted water until tender. Drain. Add 
left over gravy and bake for twenty minutes in a moderate oven. If one has a meat bone, or 
left over bits of meat, these may be boiled with the barley to give it flavor. 

Baked Bean Soup 

2 cups cold baked beans 2 slices onion 

4 cups water Y sliced carrot 

Salt and pepper 2 tablespoons fat 

2 tablespoons flour 

Put beans, onion and carrot in sauce pan with four cups water and allow to simmer for 
a half hour. Rub through a colander, or coarse sieve. Add salt and pepper and bind with 
flour and fat, which have been cooked together. 

Baked Beans with Salt Pork 

134 cups beans (dry) % lb. salt pork 

234 tablespoons molasses 

Parboil beans, drain and place in bean pot, filling the pot about two-thirds full. Put in 
salt pork, the rind of which has been scored. Pour molasses over pork. Add cold water, 
using sufficient to almost cover the beans. Bake in a slow oven for ten hours Do not try 
to keep the bean pot filled with water, but allow water to cook down so that fat can brown. 

Baked Lima Beans 

Lima beans may be used instead of the navy beans, and baked in just the 
same way. 


15 


Baked Haddock, Stuffed 

\y A pounds haddock 1 tablespoon grated onion 

1 tablespoon fat *4 teaspoon salt 

2 cups bread crumbs l /§ teaspoon pepper 

% cup hot water 

Clean the haddock, and sprinkle with salt and pepper. Make a stuffing of the bread 
crumbs, salt, pepper, onion and hot water. Stuff the fish, brush over with melted fat, sprinkle 
with flour, and put on rack in baking pan, in the bottom of which is about a half cup of hot 
water. Bake in a hot oven for about forty-five minutes. Baste the fish/ occasionally to keep 
it from becoming dry. 

Baked Rice with Cheese 

cup rice \y 2 teaspoons salt 

5 cups boiling water pound cheese 

4 tablespoons fat 

Wash rice. Stir gradually into boiling salted water and cook until the rice is tender— 
about twenty-five or thirty minutes. Into a greased baking dish put alternate layers of rice 
and grated cheese, dotting cheese over with bits of fat. Put into hot oven for about ten 
minutes, allowing rice to brown over the top. 

Baked Split Peas 

154 cups split peas 2 quarts boiling water 

1 quart cold water pound bacon 

Look over peas, and soak in cold water over night. Drain and cook in boiling water until 

tender. Drain. Put into pan, sprinkle with salt, pepper and flour and lay thin slices of bacon 

across the top. Bake for about forty minutes. 

Baking Powder Biscuits 

2 cups flour 1 teaspoon salt 

4 teaspoons baking powder 3}4 tablespoons fat 

Y\ cup water 

Sift together the flour, baking powder and salt. Work in fa# with a fork or the fingers; 

add water gradually, making a soft dough. Turn dough on floured board, roll out to one-half 

inch thickness, cut into biscuits, and bake in a hot oven for twelve to ’fifteen minutes. 


Beef Pot Roast (12 servings) 

2 j4 pounds chuck 

Heat frying pan until very hot. Sear meat well on all sides, browning it. Remove from 
frying pan and put into iron kettle. Rinse out frying pan with two cups of water, which is 
poured over the meat. Let meat simmer for three hours, or longer if necessary to make it 
tender. Keep a small amount of water in the kettle—not enough to cover the meat, and turn 
the meat from time to time. Add salt and pepper the last hour of cooking. 

Beef Stew with Dumplings 

Beef—chuck—^4 lb. (for dumplings) 

2 cups boiling water 1 cup floru¬ 
it tablespoons flour 2 teaspoons baking powder 

54 teaspoon salt 
1 teaspoon fat 
44 cup water 


Cut meat into 1% inch cubes. Brown these in a frying pan with drippings or bits of fat 
meat. Put meat into kettle, rinse out frying pan with the hot water, and pour this over meat. 
Let meat simmer for about three hours, or until tender. Thicken the stew with 1 y 2 table¬ 
spoons flour. Season with salt and pepper. Make dumplings by sifting together the flour, 
baking powder and salt. Rub in fat with fingers or a fork. Add water. Drop dough by 
spoonfuls into stew and cook. 


Bread Pudding 

254 cups bread crumbs 
1 cup milk 
1 cup water 
4 tablespoons sugar 


54 teaspoon vanilla 
54 teaspoon salt 
y$ teaspoon nutmeg 
y teaspoon cinnamon 


Scald milk and pour over bread crumbs. Add sugar, water and salt, vanilla and spices. 
Mix well together, and bake for about one hour in a moderate oven. Serve with fruit sauce 
Fruit sauce was made by adding to a clear sau£e some left over raisins, peaches and orange 
peel. Any left over bits of fruit can be utilized in this way. 


Brown Betty with Hard Sauce 

3 cups graham bread crumbs 
1 cup dried apples 
24 cup brown sugar 
*4 cup melted butterkie (or 
other fat) 


1 teaspoon grated nutmeg 
1 teaspoon cinnamon 
(ground) 

54 cup water 


For Hard Sauce the following: 

54 CU P butter y 3 teaspoon vanilla 

54 cup brown sugar 2 tablespoons milk 

Wash dried apples, soak over night with enough water to cover, and stew in the same 
water in which they were soaked until they are tender. Melt fat and mix with crumbs. Put 
into a baking dish alternating layers of crumbs and apples, sprinkling each layer of apples with 
sugar, nutmeg, cinnamon and water. Make the last layer of crumbs. Bake for about thirty 
minutes. For hard sauce, cream the butter thoroughly; add the sugar very gradually, and milk 
drop by drop until the mixture is well blended. Add vanilla. 


Caramel Tapioca 

54 cup tapioca 4 teaspoon salt 

l34 cups brown sugar 54 teaspoon vanilla 

3 cups water 54 cup cold water 

Wash tapioca well and soak over night in the water. Leaving tapioca in water in which 

it was soaked, add the brown sugar and salt, mix thoroughly and put into greased baking dish. 
Bake for an hour in a slow oven. Remove from oven, add one-half cup water and vanilla. Cool 
before serving. 


Carrots 

3 medium sized carrots 2 tablespoons flour 

Fs teaspoon nutmeg 

Wash carrots, scrape and cut . into cubes. Cook in boiling water for about forty minutes, 
or until tender. The time for cooking will vary with the age of the carrot. When tender add 
salt to taste, nutmeg, and thicken with flour. 


Chocolate Blanc Mange 

3 tablespoons cornstarch 
1 cup milk 
J4 cup sugar 

54 cup water 


24 square chocolate 
54 teaspoon vanilla 
54 teaspoon salt 


Mix together the corn starch, salt and sugar. Add cold water, gradually, making a thick 
paste. Melt chocolate, scald milk, and add milk to chocolate, rinsing out dish in which choco¬ 
late was melted. Add this to the corn starch paste, gradually. Cook over hot water for about 
twenty-five minutes, stirring constantly. Serve cold. 


Chocolate Ice Cream 

154 cups milk ^4 teaspoon salt 

• 5 tablespoons sugar F 2 teaspoon vanilla 

254 tablespoons flour 54 square chocolate 

54 cup thin cream 

Mix sugar salt and flour, and slowly add y 2 cup cold milk, stirring constantly so that there 
are no lumps. Add remainder of milk, scalded, and cook this mixture over hot water for about 
fifteen minutes, until it thickens. Melt chocolate over hot water and add to thickened milk. 
Cool Add vanilla and thin cream. Freeze, using three measures of ice to one of salt. 


Cinnamon Rolls 

About 6 cups flour 
1 pint lukewarm water 
1 teaspoon salt 
4 tablespoons fat 


1 tablespoon sugar 
1 cup currants 
4 teaspoon cinnamon 
1 yeast cake 


Dissolve the yeast cake in % cup of the warm water. Add the remainder of the water 
to the fat sugar and salt. Add yeast cake and flour. Stir in currants,, knead and let rise. 
Turn out ’on floured board, roll out to one-third .inch thickness. Shape into rolls, cover and 
let rise Before baking brush over with melted fat, and sprinkle with sugar and cinnamon. 


Clear Sauce for Fruit Pudding 

i/ s cup sugar H tablespoon cornstarch 

% cup boiling water Vz teaspoon vanilla 

Mix sugar and corn starch. Add the boiling water gradually, stirring constantly. Boil for 
five minutes. Remove from fire and add vanilla. 


17 


iy 2 tablespoons fat 

Flour 


Codfish Balls (11 balls) 

y 2 cup cod fish 
\Yx cups potatoes 

Fat for frying 

Wash fish and cut into small pieces. Wash potatoes, pare and cut into slices. Cook fish 
and potatoes together in boiling water until the potatoes are soft. Drain, and mash thoroughly. 
Add fat and season, if salt is needed. Shape into balls, roll these in flour and fry in deep fat. 
Have the fat so hot that it is beginning to smoke. Drain cooked fish balls on unglazed paper. 


Coffee Jelly 

2 tablespoons gelatine cup boiling water 

*4 cup cold water Y cup sugar 

IY cups boiled coffee 

Soak the gelatine in cold water for fifteen minutes. Add boiling water and hot coffee and 
stir until the gelatine is completely dissolved. Add sugar. Set in a cold place to become firm. 


Corn Bread 


2 cups meal 3 

1 cup flour 4 

1 teaspoon salt 1 

1 cup warm water Yx 


Mix the dry ingredients, add the melted lard, milk and 


teaspoons baking powder 
teaspoons sugar 
pint sweet milk 
cup fat (lard) 

water, and bake in a thin sheet. 


Corn Chowder 


Y\ can corn 

iy 2 inch cube of salt pork 

1 medium sized potato cut in 
slices 

2 cups milk 


\y 2 cups boiling water 
2 tablespoons butter 
y$ sliced onion 
Yx teaspoon sugar 
Salt and pepper 


Cut the pork into small pieces and try it out. Add the onion and cook for about five 
minutes. Strain the fat into a stew pan. Cook the potatoes for about five minutes in boiling 
salted water. Drain, and add the potatoes to the fat. Add the boiling water and cook until the 
potatoes are soft. Then add corn and milk and heat to the boiling point. Add the salt, pepper, 
sugar and butter. Serve immediately after adding butter. 


Corn Muffins 

1 Ya cu P s corn m eal 5 teaspoons baking powder 

1 cup flour 1 teaspoon salt 

\y 2 tablespoons sugar 1 cup water 

3 tablespoons melted fat 

Sift together the flour, corn meal, baking powder, sugar and salt. Add water and melted 
fat. Bake in moderate oven for about twenty-five minutes. 


Corned Beef Hash with Vegetables 

\y 2 cups corned beef (cold, 1 cup turnips (cooked) 

left over) 1 small onion, chopped fine 

2 Yx cups dices potatoes y 2 cup cooked carrots 

(cooked) Y\ cup water 

3 tablespoons fat 

Cut the meat into small pieces. Add cooked vegetables, cut into small cubes, onion and 
water. Put fat into hot frying pan, add hash and cook for about twenty minutes, allowing the 
hash to brown. Other left over meat may be added to corned beef, or used instead of corned 
beef. 


Cornstarch Pudding with Raisin Sauce 

6 tablespoons corn starch 2 cups water 

Yx cup sugar Yx teaspoon vanilla 

cup milk Y teaspoon salt 

Mix the cornstarch and sugar. Add Va cup of water, stirring until free from lumps. 
Add salt, and the milk and remainder of the water, which have been warmed together. Cook 
over hot water until thickened, and free from raw taste. Remove from fire, add vanilla and 
cool. This may be moulded in cups. Serve cold. 


18 


Raisin Sauce 

54 cup raisins 1 teaspoon corn starch 

1 tablespoon sugar 54 teaspoon vanilla 

Yx cup water (boiling) 

Mix the corn starch and sugar, add water gradually, stirring constantly. Add raisins which 
have been seeded and cleaned. Cook until the raisins are tender. Add vanilla. 

Cottage Pudding with Clear Sauce (10 servings) 

54 cup butter 1 cup milk 

% cup sugar 2 l / A cups flour 

1 egg 4 teaspoons baking powder 

54 teaspoon salt 

Sift together the flour, baking powder and salt. Cream the butter, add sugar gradually 
and well beaten egg. Add alternately the milk and the sifted dry ingredients. Mix well. Turn 
into buttered cake pan and bake in a moderate oven for thirty-five minutes. 

Clear Sauce for Cottage Pudding 

54 cup sugar \]/ 2 teaspoons corn starch 

1 tablespoon butter 54 cup boiling water 

54 teaspoon vanilla 

Mix the sugar and corn starch, and add water gradually, stirring. Boil for five minutes, 
remove from fire, add butter, cool and add vanilla. 

Creamed Codfish 

y 5 pound salt cod 4 tablespoons flour 

4 tablespoons fat 2 cups milk 

Pick codfish in pieces, cover with warm water and allow to soak for about three hours, 
or until soft.. Melt the fat, add the flour and cook together for about three minutes. Add 
milk and cook until it thickens. Drain codfish, and add to white sauce. Heat, serve. 


Creamed Oysters 

54 pint oysters (1 cup) 4 tablespoons fat 

1 pint milk 54 teaspoon salt 

4 tablespoons flour Pepper 

Melt fat, add flour and cook together for three minutes. Add milk and stir constantly until 
thickened. Add seasoning and oysters, and keep white sauce just below boiling point, allowing 
the oysters to cook slowly, until the edges curl. Serve on toast. 


Creamed Potatoes 

4 medium sized potatoes 4 tablespoons flour 

54 cup milk 4 tablespoons fat 

154 cups water 54 teaspoon salt 

Pepper 

Cut boiled potatoes in dice. Melt fat in sauce pan, add flour and cook together for three 
minutes. Add milk and water, and stir until thickened. Season, add potatoes, and cook until 
potatoes are warmed through. 


Crullers (36 crullers) 

54 cup butter 4 cups flour 

1 cup sugar 3*4 teaspoons baking* powder 

2 eggs (whites and yolks 1 cud milk 

separated) Fat for frying 

Cream the butter, add sugar gradually, yolks of eggs beaten and whites of eggs beaten 
until stiff. Sift together the flour and baking powder, add to first mixture alternately with milk. 
Turn out on floured board, roll thin and cut into strips about three inches long and two inches 
wide. In each strip make four crosswise gashes. Heat kettle of fat for frying until it begins 
to smoke. Drop crullers into hot fat, allow them to rise to top of fat and turn. Turn at inter¬ 
vals, allowing crullers to become brown on both sides. Drain on unglazed paper. Into a bag 

(paper) put 5 teaspoons sugar and 3% cinnamon. Shake the crullers in the bag with the sugar 
and cinnamon. 


Currant Rolls 

2 cups flour 3 tablespoons currants 

254 tablespoons fat 4 teaspoons baking powder 

2^4 tablespoons sugar # % cup milk 

54 teaspoon cinnamon 

Sift together the flour, baking powder and salt. Work in the fat with the tips of the 
fingers. Add the milk gradually. Toss on a floured board and roll out to inch thickness. 
Have currants washed and dried, and mix them with the sugar and cinnamon. Brush over the 
top of the dough with melted fat, and then sprinkle over it the mixture of cinnamon, sugar 
and currants. Roll like a jelly roll; cut off slices 34 inch thick. Bake these on a greased tin 
for about fifteen minutes in hot oven. 


19 


Date Bread 

Make the same as raisin bread, using dates instead of raisins. 

French Fried Potatoes 

1 pint fat for frying Salt (54 teaspoon) 

1 qt. small potatoes, cut in 
eighths lengthwise 

Let the potatoes soak a few minutes in cold water, take from water, dry between towels, 
and drop a few at a time into the fat, heated hot enough to brown a cube of white bread in 
one minute. When taken out, drain on paper and sprinkle with % teaspoonful of salt. 

French Toast 

9 half-inch slices of bread 54 teaspoon cinnamon 

4 tablespoons sugar 54 CU P fat 

Toast bread, spread with butter or butterine, and sprinkle with cinnamon and sugar mixed 
together. 

Fried Mush 

1 cup corn meal 4 cups water 

1 teaspoon salt 

Have the salted water boiling in the upper part of the double boiler. Into this stir the 
corn meal. Cook directly over the fire until the mixture boils. Then set over hot water and 
cook for two hours and a half. Pour into bread pan or shallow dish. Allow to stand over 
night, or several hours, until cold. Turn out of dish and cut into thin slices. Heat three 
tablespoons of fat in a frying pan. Saute the slices of mush in the fat, until they are golden 
brown. 

Fruit Shortcake (5 biscuits) with Fruit Sauce 

1 cup flour 3 tablespoons fat 

2 teaspoons baking powder 54 teaspoon salt 

Y% to 54 cup water 

Sift together the flour, salt and baking powder. Work in fat with tips of fingers or a fork. 
Add water, making a soft dough. Turn out on floured board, roll, cut into biscuits, and bake 
in a hot oven for about twelve minutes. Split biscuits, and put fruit between and on top. 


FRUIT SAUCE 

% cup dried peaches 154 cups water 

54 cup raisins y 2 tablespoon butter 

154 teaspoons corn starch 54 cup sugar 

Wash peaches, soak over night in water to cover, and cook until tender in the same water 

in which they were soaked. Mix sugar and corn starch, add water and washed raisins, and 

cook together until raisins are tender. Add cooked peaches, warm and add butter. Serve with 
short cake. 


Fruit Pudding 

3 cups dry bread crumbs 4 tablespoons fat 

I 54 cups dried apples 54 cup sugar 

54 teaspoon vanilla 

Wash apples thoroughly, and soak over night or for several hours, using water enough to 
cover the fruit. Cook until tender in the water ira which they were soaked. Add to apple sauce 
the sugar, vanilla and all but one-third cup of the bread crumbs. To the remaining bread 
crumbs add the melted fat, and sprinkle this over the apple sauce which has been placed in 
a baking dish. Bake in a hot oven until the bread crumbs are brown. Serve with clear sauce. 


Ginger Snaps (about 40) 

1 cup molasses >4 teaspoon soda 

54 cup shortening 1 tablespoon ginger 

354 cups flour 154 teaspoons salt 

Heat molasses to boiling point, and pour over fat. Sift together the soda, flour, ginger and 
salt; add to molasses and shortening and stir well. Chill, roll very thin on floured board, cut 
and bake in moderately hot oven. 


Goulash 

1 lb. beef, shoulder, neck or 1^4 tablespoons fat 
chuck 1 T /4 tablespoons flour 

1 tablespoon chopped onion 54 teaspoon salt 

• 2 cups water 

Wash beef and cut into 1 V 2 inch cubes. Brown these in a frying pan with chopped onion. 
Add two cups water, rinsing out frying pan, and putting meat and liquid into kettle. Cook for 
three hours, or until the meat is tender. Add salt, and thicken gravy with flour and fat cooked 
together. 


20 


Graham Muffins (14 Muffins) 

1 cup graham flour 
1 cup white flour 
34 cup sugar 

4 teaspoons baking powder 


S ft together the salt, sugar, baking powder and white flour, 
we 1. .Beat egg, add to milk, and add these to the dry materials 
not oven, in greased muflfin tins for about twenty-five minutes. 


1 teaspoon salt 

1 cup milk 

pcrcr 

2 tablespoons melted fat 


Add graham flour, and mix 
Add melted fat. Bake in a 


Hamburg Steak 

1 pound beef y onion, chopped fine 

2 cups bread crumbs y 2 teaspoon salt 

Pepper 

. Wash beef and put through meat chopper. Mix with bread crumbs, salt and pepper and 
onion. If bread crumbs are very dry, moisten with water, so that mixture is not dry. Shape 
into meat cakes, and cook in frying pan, using just enough fat to keep the meat from sticking 
to the pan. 

Hominy 

1 cup hominy 1 teaspoon of salt 

1 qt. boiling water 1 teaspoon of nut butter 

. Wash the hominy in two cups of cold water. Have the water in which it is to be cooked 
boiling and salted and put in the nut butter. Stir in the hominy and let it cook over night, the 
same as oatmeal. 

Kidney Bean Stew 

34 pound kidney beans 1 potato 

3 slices onion 1 cup tomatoes (canned) 

54 cup rice \y 2 tablespoons fat 

5 tablespoons flour 

Soak beans over night. Drain, and cook in boiling water until soft. About one hour before * 
they finish_ cooking add the rice, onion and tomato. Half an hour later add the diced potato. 
Bind the liquid with the fat and flour, cooked together. 


Kidney Stew 

1 lb. kidney pork 2 cups water 

1 carrot 2 tablespoons flour 

34 medium sized onion 2 tablespoons drippings 

Scrape and slice carrot, peel and slice onion, and cook together in two cups of water until 
tender. Soak kidneys for one hour in lukewarm water. Drain, clean and dry. Dredge with 
flour, slice, and brown in frying pan, with drippings. Remove kidneys from frying pan, add 
flour to the fat, and brown. Add to this the two cups of water in which the carrots and onion 
were cooked. Boil until thickened. Add kidneys, onion and carrots. Season with salt and 
pepper, cook for three minutes and serve. 

Lemon Milk Sherbet 

2 cups milk % cup water 

1 cup sugar Juice of two lemons 

Mix the lemon juice and sugar, add water, and then add milk very slowly. Freeze, using 
three parts of ice to one of salt. 

Lyonnaise Potatoes 

5 medium sized potatoes 3 tablespoons fat 

lj4 medium sized onions Salt and pepper 

Wash potatoes, pare and boil. Cut into cubes. Peel and slice onion. Heat fat_ in frying 
pan, add potatoes and onions, and fry until brown, turning with cake turner occasionally, to 
keep those in bottom of pan from becoming burned. Season with salt and pepper. 


Macaroni Croquettes with Tomato Sauce (about 12 croquettes) 

2 cups macaroni, broken in 5 tablespoons fat 

small pieces 34 teaspoon salt 

1 cup milk Pepper 

% cup flour Fat for frying 

Cook the macaroni in boiling salted water until it is tender, drain, cut fine. Melt fat, add 
fl n ,, r and cook for three minutes, add milk and cook until well thickened. Add salt and pepper, 
and stir in the macaroni. Cool. Shape croquettes. Roll in fine bread crumbs. Fry in deep fat, 
heating the fat until it begins to smoke before putting in the croquettes. 

21 


Mashed Turnips and Potatoes 

3 medium sized turnips 1 medium sized potato 

1 teaspoon salt 

Wash and pare the turnips and the potato. Cut into quarters. Cook in separate kettles of 
boiling salted water, as the turnips will, require more time for cooking than the potato. When 
soft, drain, add the potato to the turnip, and mash together. Add salt and pepper to taste. 

Meat Loaf 

34 lb. dry breadcrumbs 34 cup of any kind of stock 

1 teaspoon grated onion or water 

1 teaspoon salt 1 lb. chopped meat 

34 teaspoon pepper 

Mix, shape into a loaf, dredge with flour, and bake forty minutes in medium hot oven, 
basting frequently. 


Mock Cherry Pie (1 Pie) 

1 cup cranberries 

CRUST 

34 cup raisins 

2 cups flour 

34 cup water 

34 cup fat 

1 cup sugar 

34 teaspoon salt 

34 tablespoon flour 

Cold water 

34 teaspoon salt 



Cut cranberries in halves, seed and cut up raisins, add sugar, water, salt and flour. Mix 
well together. Use as filling for covered pie. 

For crust add salt to flour, and work in fat with the tips of the fingers. Moisten with just 
enough cold water to make a stiff dough which can be rolled out on a floured board. Roll out 
dough, line pie tin, fill with cranberry mixture, make cover of dough, and bake in hot oven. 


Mock Chicken 

2 cups beans, dry 34 cup fat 

y 3 loaf dry bread, ground to ]/ 2 teaspoon sage 

make fine crumbs Salt and pepper 

34 cup hot water 

Pick over beans, wash, and allow them to soak over night in cold water. Drain, and put 
on to cook in boiling water, allowing them to simmer until tender, but not broken. Drain, 
mash. Make a stuffing with th£ bread crumbs, melted, fat, powdered sage, salt and pepper. 
Arrange in baking dish a layer of mashed beans, a layer of stuffing, and a second layer of 
mashed beans. Bake in moderate oven for twenty minutes. Serve with tomato sauce. 


Molasses Cake (about 21 little cakes) 

34 cup sugar 
34 cup fat 
1 cup molasses 
1 teaspoon ginger 
34 teaspoon cinnamon 


1 egg 

234 cups flour 

2 teaspoons soda 
1 cup hot water 

34 teaspoon salt 


Sift together the salt, sugar, flour, soda and spices. Melt butter in hot water, add molasses, 
egg well beaten and dry ingredients. Mix well. Bake in small cup cake tins in a moderate 
oven for about twenty-five minutes. 


Molasses Cookies (about 34 cookies) 

2 cups flour 1 cup molasses 

34 cup fat 1 teaspoon soda 

5 tablespoons water 1 teaspoon salt 

Heat the molasses until it begins to boil and pour it over the fat. Sift together the flour, 
salt and soda. Add to the molasses and fat. Add water. Mix thoroughly. Chill. Toss a part 
of the mixture on a floured board, roll very thin, cut with cookie cutter dipped in flour. Bake 
on a greased baking sheet in a moderate oven. Use up remainder of dough in the same way. 


Norwegian Prune Pudding 

34 pound prunes 4 tablespoons cold water 

34 cup sugar 134 cup cold water 

% cup boiling water 1 small stick cinnamon 

3 tablespoons corn starch 

Soak the prunes for one hour in cold water. Cook in water in which they soaked until 
they are tender. Remove the prune seeds and cut prunes into bits. Add sugar, boiling water, 
and cinnamon and simmer for ten minutes. To the corn starch add the four tablespoons of 
cold water, mixing to a paste. Add this slowly to the prune mixture and cook for ten minutes. 
Remove stick of cinnamon, and pour into mould. Serve cold. 


22 


Oat Bread 

2 cups boiling water 
1/2 tablespoon salt 
34 yeast cake, dissolved in 
34 cup lukewarm water 


1 cup rolled oats (dry) 
34 cup molasses 
1 tablespoon fat 
434 cups flour 


Add boiling water to the rolled oats, stir well and let stand for one hour. Add molasses, 
salt, fat, dissolved yeast cake and flour; let the dough rise to double its bulk, beat well, and 
turn into greased bread pans, let rise the second time, and bake about one hour in a moderate 
oven. 


Oatmeal 

1 cup oatmeal 1 quart water 

iy 2 teaspoons salt 

Add the salt to the water, which is boiling, directly over the fire. Into this stir the cereal, 
and when this begins to boil set it over hot water to finish cooking. Cook over water for 
six hours. Oatmeal can be cooked two hours directly over fire. 


Oatmeal Cookies (20 cookies) 

1 egg 

34 cup sugar 
^4 cup milk 
34 cup water 

2 cups flour 


2 teaspoons baking powder 
1 teaspoon salt 
1 cup raisins 
5 tablespoons melted fat 
44 cup fine oatmeal 


Sift together the flour, baking powder and salt. Add the oatmeal. Beat the egg. add sugar, 
water and milk, dry ingredients mixed together, raisins, and melted fat. Drop from spoon 
on greased baking sheet and bake in moderate oven. * 


Parker House Rolls 

2 cups warm water 1 teaspoon salt 

4 tablespoons fat 1 yeast cake, dissolved in 

4 tablespoons sugar 34 cup warm water 

About 544 cups flour 

Add warm water to fat, sugar and salt, dissolving the fat. Add dissolved yeast cake, and 
flour. Knead, and put aside to rise. When it rises turn dough out on floured board, roll out 
to one-third thickness and cut with biscuit cutter. With the handle of a knife make a crease 
in the center of the top of the roll; brush over half of the top with melted fat, and fold, 
pressing the edges together. Put in greased pan, and allow rolls to rise. Bake in hot oven 
for about fifteen minutes. If the rolls are to be allowed to rise over night use only one-half 
yeast cake. 


Pickled Beets 

4 beets 44 CU P vinegar 

3 cloves 2 tablespoons sugar 

Wash beets, and cook whole in boiling water until tender, the time varying from one to 
four hours. Drain, put into cold water, and remove skins. Slice. Heat vinegar, sugar and 
cloves and pour over the sliced beets. Allow to stand until cold, and for several hours, if 
possible. 


Potato Soup with Carrots 

3 medium sized potatoes 
2 cups water 

4 tablespoons flour 
Soup greens 

2 slices of onion 


Sprigs of parsley 
144 cups milk 
1 carrot 

134 tablespoons fat 
Salt and pepper 


Stalk of celery 

Wash and pare potatoes. Cook in boiling salted water until they are soft. Rub through 
colander. Use water in which potatoes were cooked to make up the 2 cups of water for the 
soup Cook carrot cut in cubes in boiling water until soft; drain. Scald milk with onion, 
celery and parsley. Add milk and water to potatoes. Melt fat m sauce pan, add flour and 
cook for three minutes. Slowly add soup, stirring constantly. Boil for one minute, season with 
salt and pepper. Add cubes of carrots and serve. 


234 tablespoons corn starch 


Prune Pie 

44 pound prunes 

Wash prunes, and soak overnight, or several hours, in water to cover. C904 in water 
in which they were soaked until they are tender. Remove seeds and cut prunes into quarters. 
Thicken the 'juice with corn starch. Use as filling for covered pie. Make crust as for mock 

cherry pie. 


23 


Raisin Bread 

Flour about 6 cups 1 pint hot water 

4 tablespoons fat y yeast cake dissolved in 

1 y 2 cups raisins y CU P lukewarm water 

\ l / 2 teaspoons salt 

Dissolve the fat in the hot water. Allow this to cool until just lukewarm,. Add the dis¬ 
solved yeast cake, salt and about five cups of flour, stirring until thoroughly mixed. Add 
the remaining flour, and knead well on a board. Return this mixture to a bowl, and allow 
it to stand overnight in a warm place. It should rise to double its bulk. In the morning 
remove from bowl, put on floured board, and knead. While kneading add the raisins, which 
have been picked over, washed and dried. Shape dough into loaves, and put into greased bread 
pans. Allow to rise until double its bulk. Bake for about one hour in a moderately hot oven. 
Currants may be substituted for raisins, making currant bread. 


Rice Pudding with Raisins 

Y\ cup rice \ l / 2 quarts boiling water 

^4 cup raisins y 2 teaspoon salt 

1 cup milk y cup sugar 

Stir the rice into the boiling salted water and cook until it is about half done which will 
be about fifteen minutes. Drain the rice, add the milk, sugar, and raisins, and place in a 
greased baking dish. Bake in a moderate oven for about 45 minutes. 


Rolled Steak with Dressing 


1 lb. shoulder clod steak 
4 cups fine bread crumbs 
y 2 small onion chopped fine 
\y 2 cups hot water 


3 tablespoons flour 
2 cups hot water 
}4> teaspoon sage, powdered 
^4 teaspoon salt 


Make a stuffing of the bread crumbs, onion, salt and sage, adding more water if the bread 
crumbs are very dry. Heat a frying pan, sear steak in the frying pan, browning on both 
sides. Remove steak, and make into roll, with dressing in the center. Tie in shape. To the 
fat in the frying pan add three tablespoons flour, and brown. Add two cups hot water, and 
stir until thickened. Pour this gravy over steak, put into oven and cook for three hours, add¬ 
ing more water to the gravy as it thickens, and turning roll occasionally so that it does not 
become too dry on top. Serve with gravy. 


Salmon Croquettes 


p4 can salmon 
y 3 cup rice 
y 2 teaspoon salt 
Bread crumbs 


Fat for frying 
1 cup water 
3 tablespoons fat 
% cup flour 


Cook the rice in three cups of boiling salted. water for about twenty-five minutes, until 
it is tender. Drain, and pour bmling water through it so that grains are distinct. Remove bones 
from salmon and pick it into bits. Melt the three tablespoons fat, add flour, and cook together 
three minutes. Add water, and cook until thickened. To this add salt, cooked rice and salmon. 
Chill. Shape into croquettes. Dip these in bread crumbs. Heat the fat for frying until it 
begins to smoke. Then put in croquettes and fry a golden brown. Remove from fat, drain on 
paper and serve with white sauce. 


Samp 

1 cup samp y 2 teaspoon salt 

3 cups boiling water 

Wash the samp, add the boiling water and soak for twelve hours. Drain, rinse with hot 
water, and add enough fresh hot water to cover the samp. Cook for seven hours on the back 
of the stove, or over a low flame stirring occasionally to prevent it from burning. When nearly 
cooked stir in the salt. 


Savory Rice 


1 cup rice 

1 cup tomato pulp (canned 
tomato put through sieve) 
3 tablespoons fat • 


Pepper 
y 2 onion 

1^4 teaspoons salt 
2y> cups water 


Add rice to about six cups of boiling water and cook for five minutes. Remove from 
fire and drain. Fry the onion in a sauce pan with the fat, until it is a light brown color, 
add rice and cook, stirring constantly, until fat is absorbed.. Add canned tomato pulp, salt, 
pepper and water, and cook until the rice has absorbed the liquid and is tender. 


24 


Scalloped Onions and Peanuts 

5 medium sized onions 
Ya cup peanuts 
1 tablespoon fat 


4 cups bread crumbs 
1 cup milk 
1 tablespoon flour 


I<oil P raln an d cut into slices. Melt fat, add flour and cook together for three 

minutes. Add milk and cook until it thickens, making a white sauce. Season with salt and 
pepper. Chop the peanuts. In a greased baking dish arrange alternate layers of bread crumbs, 
and onions, sprinkling the onions with the chopped peanuts and the white sauce. Have the 
top layer of crumbs. Brown in a hot oven. 

Scalloped Potatoes 

4 medium sized potatoes 
1 p 2 tablespoons fat 

Salt and pepper 

Wash potatoes, pare ajid. cut into thin slices. Put into the bottom of a greased baking 
dish a layer of potatoes. Sprinkle these with salt, pepper and flour. Dot over with fat. Make 
two more similar la}^ers. Add hot water until it just reaches the top layer of potatoes. Bake 
in moderately hot oven for about an hour and a quarter, until the potatoes are soft. 

Scalloped Rice and Tomatoes 


Hot water 
2 tablespoons Hour 


Ya cup rice 
\y 2 teaspoons salt 
Ya cup water 


Salt 

6 cups boiling water 


vv C Lljyo U111 11 ^ \\ n, LC1 

Ya cup tomatoes (canned) 
3 tablespoons fat 


4 cups bread crumbs 
3 tablespoons flour 
1 cup water 


Wash rice, and pour slowly into the boiling water to which 1% teaspoons salt have been 
added. Boil until the rice Ms about half done, which will be for about 15 minutes. Drain rice, 

and arrange in alternate layers with tomato, in a greased baking dish. Dot over the tomato 

with bits of fat. Have the top layer of Mice. Sprinkle with salt, and add enough water (one- 

half cup or more) to come up almost to the top of the rice. Bake in oven for about forty 

minutes until rice has absorbed almost all of the liquid. 

Scalloped Salmon 

1 cup salmon 
4 tablespoons fat 

^2 teaspoon salt 

Melt fat, add flour and cook together for three minutes. Add water and cook until thickened. 
Add this to bread crumbs, adding more water if the crumbs are very dry. Pick salmon into 
bits, removing pieces of bone. Add salmon to bread crumb mixture, season with salt and 
pepper and bake in greased baking dish in moderately hot oven for about twenty minutes. 

Scalloped Tomatoes 

2 cups canned tomatoes 2 teaspoons salt 

3 tablespoons fat Ya loaf stale bread 

1 Y tablespoons sugar 

Melt fat and add to tomatoes. Toast slices of bread, and cut into inch cubes. In the 
bottom of a greased baking dish place one layer of toasted bread, then the tomatoes, seasoned 
with salt, sugar and pepper. On top put another layer of toasted bread. Bake in a moderate 
oven for i about twelve minutes. 

•Spaghetti and Cheese 

1 cup spaghetti % cup milk 

2 quarts boiling water 3 tablespoons fat 

1 tablespoon salt 3 tablespoons flout 

Y pound cheese 1 cup water 

Cook spaghetti in boiling salted water until tender. Drain. . Melt fat, add flour and cook 
for three minutes. Add milk and one cup water, and cook until thickened. Season with salt 
and pepper. In a greased baking dish arrange alternate layers of cooked spaghetti and white 
sauce. Sprinkle the spaghetti with grated cheese. Bake in moderately hot oven until spaghetti 
is brown. , 


Split Pea Soup 

1 cup dried split peas 
2Yi quarts cold water 
Ya onion 

Pick , over peas, wash and soak overnight or for several hours. Drain, add cold water and 
onion and simmer for three and a half hours, or until the peas are soft. Rub through a 
colander or coarse sieve. Add butter and flour cooked together, and / salt. 


2 tablespoons flour 

3 tablespoons fat 
1 V 2 teaspoons salt 


25 


Steamed Rice 


2 cups whole rice, or 
1 cup broken rice 

4 teaspoons fat 


6 cups water 
4 teaspoons salt 


Let the water boil. Wash the rice in cold water. Put the salt and the fat in the water, 
then the rice. Continually stir it until it starts to cook'and then let it cook very slowly, with¬ 
out stirring. When it has cooked about ten minutes, wash it off in hot water. Put it in an¬ 
other pot, with two teaspoonfuls of fat and set this in/another pan, containing hot water, on 
the back of the stove and let it steam, covered closely until the ricel is done. 

Stewed Lima Beans 


1 cup lima beans 

2 qts. cold water 


1 slice onion 


1 teaspoon salt 

2 teaspoons sugar 


Soak over/night in two quarts of cold water. Put them on to boil gently in two quarts 
of cold water. When done put in salt,, sugar and onion, and set back on the stove in the water 
in which they were cooked until ready to serve. 

Stewed Peaches with Raisins (about 7 servings) 

y 2 pound dried peaches 34 CU P raisins 

y 2 cup sugar 

Wash peaches, soak overnight with water enough to cover and stew in water in which 
they were soaked. When about half done ,add the raisins, which have been washed and seeded, 
and the sugar. Cook slowly that the peacnes may keep their shape. 

Stewed Prunes 

y 2 lb. prunes \y 2 cups water 

1 tablespoon sugar 

Wash prunes. Soak overnight in cold water. Cook in water in which they were, soaked, 
until they are tender. Slow cooking is best. Add sugar about five minutes before taking fruit 
from the fire. 

Stuffed Beef Heart 

1 beef heart 34 cup hot water 

2 cups fine bread crumbs Salt and pepper to taste 

1 chopped onion 3 medium sized carrots 

3 medium sized onions 

Wash heart thoroughly, inside and out. Remove the veins and arteries. Make a stuffing 
of the bread crumbs, chopped onion, hot water, and season it with salt and pepper. Stuff the 
heart, and sew up the opening. Sprinkle the heart with salt and pepper, brown in fat drippings, 
and then cover with water ( and let simmer for about three hours. When almost done, add 
onions and carrots, cut into slices, and cook until the vegetables are tender. Remove the heart 
from the gravy, dredge with flour, and brown in the oven. Thicken the gravy in which the 
heart has been cooked. 


Stuffed Green Peppers 

3 green peppers 
2 cups cooked samp 


y 2 cup cooked rice 
y 2 onion, grated 


2 tablespoons flour 
34 small onion, chopped fine 


y 2 teaspoon salt 


Wash peppers, cut into halves and remove seeds. Parboil peppers for fifteen minutes. Mix 
together the cooked rice, cooked samp and grated onion. Add salt if cereal has not been 
seasoned in cooking. Stuff halves of peppers with cereal mixture, put into pan with one-half 
cup water, and bake for fifteen minutes. 

This is a good way of using left over cereal. Rice alone or samp alone or a stuffing of 
bread crumbs may be used. 

Tomato Sauce 

1 cup tomatoes 
l /4 cup water 
1 teaspoon sugar 

Cook tomatoes, onion, sugar, water and salt together for ten minutes. Rub through a 
coarse sieve. Add tomato mixture to flour, gradually, stirring constantly. Cook until it thickens. 

Tomato Sauce for Mock Chicken 

cup tomatoes (canned) 3 tablespoons flour 

1 cup water 3 slices onion 

1 teaspoon sugar 

Cook the canned tomatoes, onion, sugar and water together until onion is soft. Rub through 
a colander. Season with salt and pepper. Combine with flour, adding a smali amount of liquid 
to the flour, and mixing well, to avoid lumps. Cook until thick. i 

26 


Vanilla Wafers (about 60 small wafers) 

V 2 CU P sugar 1 cup flour 

2 73 tablespoons butter 1 teaspoon baking powder 

V* 34 teaspoon salt 

2 tablespoons milk 1 teaspoon vanilla 

Cream the butter, add the sugar, the egg well beaten, and milk. Sift the flour, baking 
powder and salt together and add these to the first mixture. Add vanilla. Roll very thin. Cut 
and bake for about twelve minutes in a moderately hot oven. 


Veal Loaf 

1 pound veal neck y 2 small onion 

1 V pound fat pork y teaspoon mustard 

3 cups bread crumbs 1 teaspoon salt 

Put veal through meat chopper, add bread crumbs, onion finely chopped, salt and mustard, 
and mix well together. _ If bread crumbs are very dry it may be necessary to add a little 
water so that mixture will be moist enough to be shaped into a loaf. Place loaf in baking pan, 
dredge with flour, and pour one-half cup water around it. Lay thin slices of fat pork across 
the top. Bake in moderate oven for about two hours, basting occasionally. 


Welsh Rarebit on Toast 


y lb. cheese 
34 teaspoon mustard 

1 cup milk 

2 tablespoons flour 


2 tablespoons fat 
y teaspoon salt 
34 teaspoon vinegar 
Pepper 


Melt butter, add flour and mix; well. Add milk and cook untiL thickened. Add cheese, cut 
into bits, and cook until it is melted. Add salt, pepper and vinegar, and serve on toast. 


White Sauce with Peas 


Melt 
Add salt 


1 cup milk 

2 tablespoons 


2 tablespoons flour 
fat 34 teaspoon salt 

34 cup peas (canned) 


fat, add flour and cook together for three minutes. Add milk and cook until thickened, 
and pepper. Drain the peas, add to the white sauce and warm. 


Yellow Split Pea Soup 

1 cup split peas 2 tablespoons fat 

234 quarts cold water 2 tablespoons flour 

34 onion 134 teaspoons salt 

1 pint hot water, or stock y teaspoon pepper 

Pick over peas. Soak for five hours, or longer, drain, add the cold water and onion. Simmer 
for four hours, or longer, until the peas are soft. Rub the peas through a sieve. Melt the fat. 
Add to this the flour, salt and pepper, and stir until well blended. To this add the peas, and 
the hot water, or stock. Cook for five minutes. Serve. 

CROUTONS FOR SOUP « 

Cut stale bread into one-third inch cubes. Heat about one cup of fat in a small stew pan 
until it begins to smoke. Drop in cubes of bread and fry until. golden brown. Remove bread 
from fat, drain on unglazed paper. Sprinkle in soup just as it is to be served. 


27 


SECTION TWO 


HOW AND WHY THE “ROOKIES” WERE FED 

These twelve young men were volunteers from the Training School 
of the New York City Police Department who pledged themselves to 
eat nothing during the three-weeks’ period of the test except the food 
served in the temporary diet kitchen established by the Life Extension 
Institute in one of the City Buildings at 49 Lafayette Street. 



28 









Age 

Weight 

Weight 



at start 

at close 


29 

16514 

169 


24 

172 

176^ 


27 

161 

164 


24 

179 

179^4 


2 a 

167 

167*4 


31 

150 

15544 


25 

169 

170*4 


25 

200 

202 


27 

156 

1 5944 


29 

155 

157*4 


25 

195 

195 


25 

161 

164 

Aggregate 

316 

2,030 

2,059 

Average 

26 

169 

172 


I he average blood pressure at the start was 129; at the close,. 124, 
which is exactly normal for the age. The average height was 5' 9". 

They were, therefore, about 15 lbs. above the average weight of 154 
lbs., the standard usually adopted in dietetic studies as the weight of the 
average man, and their food requirement was accordingly proportion¬ 
ately greater, and was estimated as 3,500 * calories per man per day. 

This, of course, is an average, as the requirements were between 3,000 
and 3.800 calories according to the weight and physique. 

At the close of the experiment the group had gained 29, lbs. in 
weight. Although moderate gains in weight are not uncommon when 
the diet is changed, unless it is markedly insufficient, the gain of 29 
lbs. in these young men may be taken as good evidence that they 
maintained their physical condition on the food eaten, while still con¬ 
tinuing their gymnasium work, which occupied about two and one- 
half hours daily, the rest of the day being' passed chiefly in the class¬ 
room. In fact, their strenuous exercise—boxing, wrestling, jiu jitsu, 
etc.—was increased during the last week of the test. 

At the close of the experiment the men were completely re-ex¬ 
amined and their condition was found to be improved, and there was no 
evidence of any ill effects from the change in their diet. 

In spite of the cheapness of the diet, which was kept within the 
limit of 25 cents for the estimated food requirement (3,500 calories), 
the men were benefited by the change from the more irregular and 
less well-balanced diet that most of them had been following, in which 
meat and eggs figured very largely. 

It is true that in spite of certain precautions some of the men. 
although already somewhat overweight, exceeded the food requirement 
and gained weight, but that does not alter the fact that the maintenance 
diet was kept within the cost of 25 cents per man per day. 

♦The caiorv is a unit of heat or energy measurement, just as an inch is a unit of. length 
measurement, or a pound a unit of weight, and represents the amount of heat required to 
taise one pound of water 4 degrees Fahrenheit. 

During rest there is required about % to % of a calory per hour per pound of body weight 
(assuming that a person is well proportioned and not fat). During exercise the requirement 
varies from 1 to 3 calories per hour per pound of body weight, according to the activity. The 
heavier the work the larger the number of calories required until the amount needed per day 
per man reaches 5,000 to 6,000 in those working all day at very hard muscular labor. This 
has been determined bv actual experiment with people , engaged at their work in a respiration 
calorimeter or specially' devised room in which their heat consumption can be measured. 

29 









A working man of average weight (154 lbs.) and a fuel require¬ 
ment of 3,000 calories could live on this diet at a cost of about 21 cents 
per day. 

Only one meat meal a day was served in the diet kitchen and on 
several days no meat was served. The men entered seriously into the 
spirit of the experiment and showed intelligent co-operation. They ex¬ 
pressed themselves as desirous of continuing the general dietetic habits 
formed. 

As Commissioner Woods has so clearly stated, the test was not 
undertaken with a view to prove that 25 cents a day is the proper 
amount to spend, but in order to show that it is possible for a man 
to be healthy and active on a small sum if wisely spent. 

It was also desired to ascertain the actual relationship of present 
market prices to foods absolutely required to nourish the average per¬ 
son. The result of the experiment is a clear demonstration of the fact 
that one must have some knowledge of food values, far more knowl¬ 
edge than the average housewife possesses, in order to secure the neces¬ 
sary foods in the right combination to nourish an average man. 

. Millions of people have no more than that to spend for food and 
it is of extreme importance that the simple knowledge necessary to 
guide them safely should be carried to them. Others who are spending 
far more than that are not living well, and may be actually under¬ 
nourished, while others are over-nourished. To convey clear knowledge 
and instruction on these matters vital to the health and progress of 
the nation was the central purpose of the experiment. 


. REQUIREMENTS OF THE DIET SQUAD 

The fuel requirements of these men ranged from 3,000 to 3,800 
calories per day, some of them being considerably over average weight, 
and all doing active muscular work. Over-eating was prevented as far 
as possible by serving half portions at the beginning of the meal, and 
the rest in a second serving which was usually requested. The meals 
were well balanced and contained an adequate amount of protein (about 
10 % of the calories) and sufficient mineral salts and food accessories. 

With more money to spend the diet could have been brought 
closer to the ideal by using more fresh fruit and green vegetables, such 
as Brussels sprouts, cabbage, spinach and lettuce, to give variety, at¬ 
tractiveness, and flavor to the meals, as well as insure an abundance 
of the accessory food elements and of ballast or fibrous matter to pre¬ 
vent constipation and maintain intestinal activity. As a matter of fact, 
the menus probably contained more ballast than the. men had been 
accustomed to in view of the whole cereals used so freely (oatmeal 
and graham bread) and the peas, beans, carrots, turnips, and stewed 
dried fruits. The men had been in the habit of eating freely of meat, 
which has no ballast. Some of them were relieved of constipation by 
the diet. Others showed improved blood pressure, probably due to 
reduction of meat. Remember, that with more money to spend, milk, 
vegetables, fruit and eggs should be bought and not meat or sweets. 

Lightweight people would benefit by the general character of the 
diet, adding milk, if possible, eggs and plenty of butter or butter sub¬ 
stitutes. Those overweight would benefit by eating less of the starchy 
and sugary foods, cutting down cereals, bread and butter; omitting 
sugar, and using more fruit and coarse fibred vegetables; omitting pud¬ 
dings and substituting fruit dessertgj^4h.ejjjw:utting down on butter. 

so I ot-M 


The diet could also be lowered in cost,by eliminating tea and coffee, 
which are not necessary, and may be questioned from the standpoint of 
health and hygiene. They were admitted to the dietary in order not to 
make too radical a change in the men’s habits and impair the practical 
value of the experiment. Any money so,saved should be spent for milk, 
fruit or vegetables. These dietaries are not appropriate, as already 
stated, for young children, who should have a large amount of milk, 
at,least one quart daily, and more eggs, fruit and green vegetables, if 
possible, although not more meat. 


THE SCIENTIFIC CONTROL OF THE TEST 

The thanks of the public and of the Institute are due to Police 
Commissioner Arthur Woods, for his public-spirited interest and co¬ 
operation in making the test a success. Also to Professor Mary Swartz 
Rose, of Teachers College, Columbia University, and her able assistants, 
Miss Mary G. McCormick, and Miss Marian F. Walker, who admirably 
covered the technical work involved in the test and co-operated with 
Professor Irving Fisher and Doctor Fisk in planning the dietaries. 

A technical paper will be issued later giving the complete scientific 
data for use of students and teachers. 


REFERENCES TO GOOD BOOKS ON DIET 

Feeding the Family 
Mary Swartz Rose 

The Macmillan Co., New York. Price $2.10. 

The Children’s Food 
Mary Swartz Rose 

National Special Aid Society 

259 Fifth Avenue, New York. Price 5 cents. 

Food Products 

Henry C. Sherman 

The Macmillan Co., New York. 

Analysis and Cost of Ready-to-Serve Foods 
Gephart & Lusk 

American Medical Association, Chicago. Price 15 cents. 

Foods and Household Management 
Kinne & Cooley 

The Macmillan Co., New York. 

How to Live 

Fisher & Fisk 

Life Extension Institute. Price $1.00. 

U. S. Government Publications. 

List with prices to be had from Supt. of Documents. 
Washington, D. C. 10c. 


WEIGHT AND HEALTH 


Table of Heights and Weights at Age 30 


Men: 


5 ft. 

5 ft. 

5 ft. 

5 ft. 

5 ft. 

5 ft. 

5 ft. 

5 ft. 

5 ft. 

5 ft. 

5 ft. 

5 ft. 

6 ft. 6 ft. 

6 ft. 

6 ft. 

6 ft. 

6 ft. 

0 in. 

1 in. 

2 in. 

3 in. 

4 in. 

5 in. 

6 in. 

7 in. 

8 in. 

9 in. 

10 in. 

11 in. 

0 i 

n. 1 i n. 

2 in. 

3 in. 

4 in. 

5 in. 

126 

128 

no 

133 

136 

140 

144 

148 

152 

156 

161 

166 

172 

178 

184 

190 

196 

201 

Women : 

















4 ft. 

4 ft. 

4 ft. 

4 ft. 

5 ft. 

5 ft. 

5 ft. 

5 ft. 

5 ft. 

5 ft. 

5 ft. 

5 ft. 5 

ft. 

5 ft. 

5 ft. 

5 ft. 

6 ft. 


8 in. 

9 in. 

10 in. 

11 in. 

0 in. 

1 in. 

2 in. 

3 in. 

4 in. 

5 in. 

6 in. 

7 in. 8 

in. 

9 in. 10 in. 1 

1 in. 

0 in. 


112 

114 

116 

118 

120 

122 

124 

127 

131 

134 

138 

142 

146 

150 

154 

157 

161 



Lightweight is not a disadvantage if one is otherwise in good health, 
especially after age 30. 

Overweight is always a disadvantage and should be avoided, espe¬ 
cially by those approaching middle life. Keep your weight about the 
average figure for age 30, and do not let it creep up as you become 
older. 

The death rate among those 50' to 80 lbs. overweight at middle life, 
is nearly double that of those slightly under weight at that age. Some 
allowance must be made for type, a heavy-framed individual carrying 
naturally more weight than one slender and light-framed. 


THE LIFE EXTENSION INSTITUTE 

i .. ■ ■ 

WHAT IS IT? WHAT DOES IT DO? 

Many have asked these questions. 

It is an incorporated institute organized on the basis of a self- 
sustaining philanthropy for the following purposes: 

To maintain a central clearing house of information regarding per¬ 
sonal hygiene and how to live. 

To insure scientific accuracy and up-to-dateness in its work by en¬ 
listing the co-operation of a board of 100 men eminent in medical science 
and educational work. 

To arrange periodic physical examinations for individuals and 
groups (insurance policyholders, employes, etc.) so that knowledge 
of personal hygiene and how to live may be applied with accuracy ac¬ 
cording to individual needs. 

To maintain an educational service, conveying to its members the 
latest information on such subjects after due consideration by the 
Hygiene Reference Board. 

Membership in the Institute may be had in different classes; the 
Class A membership, $10 per annum, carrying with it a complete physi¬ 
cal examination and report and an examination of the kidneys every 
three months throughout the year; monthly Health Letters. 

Membership for large groups at special rates. 

Other memberships covering various special services are also ar¬ 
ranged. 

Correspondence invited. 

LIFE EXTENSION INSTITUTE, Inc., 

25 West 45th Street, New York. 


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